Healthy Snacks for Your Super Bowl

Calendar January 25, 2012 | Posted by Aventura Hospital and Medical

Are you ready for some football? As the the Super Bowl approaches, you might be making plans to host a game-watching party at your place or attend a friend’s. In past years, the fridge has likely been stocked full of beverages and the menu consisted of delicious — yet incredibly unhealthy –  food items. You don’t need to compromise taste for health this year during the Super Bowl game. Consider these 5 ideas for healthy snacks to make and share.

Veggie platter. This is a great alternative to unhealthy finger foods like piggies in a blanket. Order up a veggie platter from your favorite local grocery store or fresh market. Carrots, celery and broccoli with a few cheese cubes are all delicious and when eaten raw pack a ton of nutrients. Try it with a fat-free ranch dipping sauce.

Crispy bruschetta. This Italian appetizer will instantly turn your guests into you raving fans. Simply toast a few small slices of Italian bread (or whole-wheat bread) and top it with a delicious mixture of chopped tomatoes, garlic, fresh basil and onion; drizzle with olive oil and you’re ready to go. It’s that simple.

Organic salsa. You can serve this along side the bruschetta or instead of it. You can buy organic salsa from your favorite fresh food store or market. If you want to make it yourself, there are dozens of free recipes online to show you how to prepare your own organic salsa. Serve with whole wheat crackers or low-fat tortilla chips.

Baked zucchini sticks. For a crunchy, crispy treat try slicing up some zucchini, drizzling a little olive oil, seasoning to taste and baking. These pair well with a Greek yogurt dipping sauce or light chunky bleu cheese.

Sushi rolls. Not a traditional Super Bowl snack, but it’s highly nutritious and unique. Getting a few sushi rolls may cost a bit more than the other food items, but this option is certainly one of the healthiest. You can get them with raw fish or all vegetables for your vegetarian or vegan guests.

Try something fun and different this year as you plan your Super Bowl game-watching party. Eating lighter and healthier isn’t only a better option for you and your guests, but it will also give you that added boost of energy to celebrate when your favorite team gets a touchdown. If you would like to learn healthy recipes, join us before the big game on Saturday, February 4 from 11 a.m. to 4 p.m. Our Heart Healthy Fair will feature executive Chef Alex Mentis leading a healthy cooking demonstration from 11:30 to 12:30.

Remember to consult your physician before adjusting anything major in your diet. For more information, visit us online at Aventura Hospital. Remember that our Consult-A-Nurse service is available 24 hours a day — just call 1-888-256-7692.

 

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Cervical Cancer 101

Calendar January 18, 2012 | Posted by Aventura Hospital and Medical

If you're like most women, you know all about breast cancer, lung cancer, and other forms of the disease. But how much do you know about cervical cancer? Since January is Cervical Health Awareness Month, this is the perfect time to learn about this condition.

Cervical cancer is most often caused by the human papillomavirus (HPV). It affects the cells of the cervix, which is part of a woman's uterus. Many woman are exposed to HPV and may develop genital warts or have no reaction at all. However, certain strains of HPV can lead to cancer.

Women can also develop cervical cancer by having a week immune system or by contracting sexually transmitted diseases. Further, studies show that cigarette smoking may play a role in cancer cell growth in the cervix.

Symptoms

In its early stages, cervical cancer may have no symptoms at all. When there are symptoms, they may include these:

  • vaginal discharge that is intermittent or continuous
  • vaginal bleeding after intercourse, between periods, or after menopause
  • menstrual periods that are longer or heavier
  • extreme fatigue
  • leg pain
  • weight loss
  • back pain
  • loss of appetite

Prevention and Screening

The bad news is that cervical cancer affects thousands of women each year. But the good news is that those numbers are dropping, thanks to prevention and screening.

The HPV vaccine has been proven effective in protecting against HPV, the virus that causes most cervical cancer. Doctors recommend that girls age 9 to 12 receive this immunization. It is also available for young women up to age 26, preferably those who are not already sexually active.

In addition, women are advised to receive Pap tests during their regular gynecological checkups. This screening test checks for cervical cancer and can help catch the disease early, when it is most treatable.

Doctors also recommend the following precautions to lower your risk of cervical cancer:

  • delay the first instance of intercourse
  • use a condom every time you have intercourse
  • do not smoke

If you have questions about cervical cancer prevention or treatment, the Aventura Comprehensive Cancer Center can help. Our staff can assess your situation and help you determine the best course of action.

This January, do the women in your life a favor. Share this information and encourage them to get the vaccinations and screenings that they need.

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Vitamin D: Are You Getting Enough?

Calendar January 11, 2012 | Posted by Aventura Hospital and Medical

You'll often hear about how important it is to have vitamin C as a part of a healthy diet, but what about vitamin D? It's known that vitamin C is powerful because of its ability to strengthen the immune system, but vitamin D plays a very important role in personal health as well. A study from the Archives of Internal Medicine shows that approximately 77% of Americans are vitamin D deficient. Why is vitamin D so important? Below are a few reasons why you should be making vitamin D a priority in your daily supplements. 

  • Calcium and bone health. Vitamin D is a necessary nutrient in keeping calcium levels stable and healthy in the blood stream. This strengthens bones and prevents brittleness as we age. 
  • Insulin and diabetes prevention. Insulin production is a major factor in all types of diabetes. When you get your daily dose of vitamin D, insulin can be produced at a regular rate, therefore helping prevent diabetes. 
  • Boosting the immune system. Vitamin C may be the forefront champion of immune defense, but vitamin D is also a major factor in regulating and modulating the immune system. Vitamin D helps the immune system function more efficiently, preventing sickness. 
  • Digestive health. Vitamin D assists the intestines in absorbing very important nutrients, such as calcium. 
  • Regulating blood pressure. Healthy amounts of vitamin D in the body can regulate blood pressure and reduce high blood pressure, tension and stress. 
  • Brain health. Vitamin D has also been shown to stimulate brain health and assist in keeping the mind and brain sharp in people age 65 and older. 

Many people are deficient in vitamin D because few foods are enriched with the nutrient. Instead, edibles such as milk and cheese have been fortified with the vitamin (originally to battle a rickets epidemic in the 1930s). You can also get vitamin D from sunlight, but many people are concerned about being exposed to dangerous rays. Now, vitamin D can be purchased as a supplement and added to your regular diet. 

Remember that before making any changes to your diet, you should consult a physician. Talk to your doctor about what level of vitamin D is right for you. Need advice? You can contact the team at Aventura Hospital and Medical Center by calling our Consult-A-Nurse service at 1-888-256-7692.

 

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Healthy Breakfast: The Best Way to Start Your Day

Calendar January 4, 2012 | Posted by Aventura Hospital and Medical

It’s said that breakfast is the most important meal of the day. Many people choose to skip it each day, but that can derail a healthy eating lifestyle. According to the American Dietetic Association, those who eat breakfast consistently each day are less likely to be overweight and more likely to exercise compared to those who consistently skip the meal. Breakfast jump-starts your day by providing the essentials needed to stay focused and energized. Avoid eating unhealthy breakfast items like fried sandwiches packed with fat. Instead, try a healthy breakfast idea, like these:

·         Low-fat yogurt. Low-fat yogurt is an excellent breakfast food. It has live cultures essential to good digestive health. Greek yogurt has double the amount of protein as regular yogurt. Try adding some fresh fruit, flaxseed and a dash of honey for flavor.

·         Cottage cheese. This high-calcium, low-fat cheese has protein and nutrients perfect for a kick-start breakfast. Since cottage cheese is relatively tasteless, you can have a lot fun doctoring it up with various ingredients like fresh banana slices or melon.

·         Egg white omelets. Egg white omelets are delicious, high in protein and very filling. Make them with olive oil instead of butter and add some fresh veggies such as peppers, onions and mushrooms to liven it up. Remember to keep an eye on the portion; its easy to get caught up making a huge omelet and being tempted to eat it all yourself!

·         Grapefruit with whole wheat toast.  Grapefruits are a tart, refreshing breakfast treat that are packed with vitamin C and antioxidants. Pair the sour sweetness with the savory crunch of toasted whole wheat bread for a nice addition to the meal.

·         Protein shake. This is an ideal healthy breakfast item for those on the go or just returning from an early morning workout. Blend ice, whey or soy protein, juice and fresh fruit for a delicious drink that will power you up with a quick boost of energy.

Remember that if you have any questions about planning a healthy breakfast and maintaining a stable diet, we at Aventura Hospital have many resources for you. Feel free to contact our Consult-A-Nurse Program 1-888-256-7692 or visit us online to consult a physician near you. 

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5 Healthy New Year’s Resolutions

Calendar December 28, 2011 | Posted by Aventura Hospital and Medical

January 1 marks another chance to do the things you never were able to accomplish during the year before. New Year’s resolutions have been a tradition for decades, but how often do you really stick to your resolution? Or create a realistic resolution goal or expectation for yourself? Below are five healthy new year’s resolutions that are not only realistic but will get you on track to fully embracing everything the New Year has to offer.

 

  • Stay active. This is a common New Year’s resolution; however, often it is overlooked because of unreasonable expectations. Set aside a small amount of time each day (15-20 minutes) to focus on aerobics, cardio or strength training. This will help you maintain weight control, burn calories, increase your metabolism and your cardiovascular health.

 

  • Eat healthier. Make a conscious effort to eat healthier come the New Year. Do away with sodium-rich processed food and fast food. These items increase cholesterol and blood pressure immensely and can cause bloating. Instead, stick to lean meats, vegetables and fresh fruit. Remember to control your portions too. Fill your plate with ½ fruit and veggies, ¼ lean meat and ¼ whole grain to achieve a balanced meal.

 

  • Stop smoking. Smoking damages almost every major organ in the body and is a leading risk factor for many diseases, including heart disease and lung cancer.  If you are a smoker, this is one of the healthiest resolutions you can strive to accomplish. The moment you quit smoking, your body immediately begins repairing the damage that was done when you smoked. If you have friends or loved ones who are smokers, encourage them to quit.

 

  • Increase antioxidants. By increasing the amount of antioxidants you take in, such as vitamin C, you are arming your body with the tools it needs to strengthen the immune system, fight off diseases, reduce infection and increase energy. Some fantastic natural sources of antioxidants include oranges, blueberries and pomegranate juice.

 

  • Think positive. With a New Year come new opportunities and new challenges. No matter what obstacles you face, stick to an optimistic attitude. You may still have conflicts or worries, but they won't seem so insurmountable. Your mental health is just as important as your physical health – don’t forget that.

 

Do you have other goals for your New Year? If they involve your physical or mental health, the team at Aventura Hospital and Medical Center can help. Just call Consult-A-Nurse at 1-888-256-7692 for a physician referral.

 

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5 Simple Ways to Avoid the Holiday Blues

Calendar December 21, 2011 | Posted by Aventura Hospital and Medical

The holiday season is here, and  you may be feeling joyful and happy. Or you may be feeling stressed out, lonely, and depressed. For many people, this time of year can be difficult. You may feel overwhelmed by your to-do list, and you may miss family and friends who live far away. If you're experiencing the holiday blues, here are some ways to improve your outlook.

Start your own traditions. If you can't be with family this holiday season, find new ways to celebrate. Plan a get-together with friends in your community. You are likely not the only person who is feeling isolated.

Volunteer your time. No matter what situation you are in, other people are in need, too. Volunteer for a cause that is important to you. You could try a local food bank or soup kitchen, a pet rescue, or other charity. Through these activities, you can give back to your community and meet new people, too. At Aventura Hospital and Medical Center, we always welcome new volunteers.

Set realistic expectations. Remember that no one has a perfect holiday. Don't feel as though your home has to be decorated to keep up with the rest of the neighborhood. Don't get stressed out planning an elaborate meal or trying to find the best gifts. Instead, keep things simple, and appreciate the true meaning of the season.

Watch your budget. No matter what your holiday plans are, don't spend more than you should. Set a budget and stick to it. Otherwise, when those credit card bills come in, you won't have a very happy New Year.

Don't overdo it. If you are feeling down, don't try to feel better by drinking or eating too much. Too much alcohol will add to your depression, and too much food is unhealthy for your body. Instead, find healthy ways to improve your mood. Go for a walk, call a friend, or watch a great movie.

If you find that you're feeling more that just the usual holiday stress, you could be suffering from depression or other issues. Aventura Hospital and Medical Center is here to help. Just call Consult-A-Nurse® at  1-888-256-7692 to get a physician referral. Or contact our Behavioral Health Services at 305-682-7245.

 

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4 Simple Tips for Staying Healthy During the Holiday Season

Calendar December 14, 2011 | Posted by Aventura Hospital and Medical

As the holiday season approaches, it’s important to think about your health. With the holidays come large meals, weekly shopping, travel, and stress. It’s easy for normal everyday habits to falter during this time period. Make sure you’re striving to stay healthy by following the four simple tips below.

 

Continue Exercising. Staying active physically is a very important component of overall health and wellness. Participating in aerobic activity, walking, yoga or tai chi for just a few minutes a day increases your cardiovascular health and reduces stress.  Try scheduling your fitness each day and sticking with it.

 

Control Your Portions. When gathering for a holiday meal, you may be tempted to eat more than you usually do in your regular diet. Exhibiting portion control is important in keeping blood pressure low and maintaining weight. Remember to drinks lots of water during a meal and eat slowly to avoid the temptation of multiple servings.

 

Avoid unhealthy foods. High sugar items such as candy and other sweets may appear in droves during the holidays. One treat here and there can add up, so be careful about eating unhealthy items. Instead try snacking on healthy holiday treats such as carrots, celery, tomatoes, nuts and fruit. If you receive candy as a gift, do not feel obligated to eat it all. Share it will others or donate it to a food drive.

 

Wash your hands. When buying gifts for Hanukkah or waiting to purchase a Christmas tree, you are surrounded by hundreds of people doing the same. Germs spread very fast during the holidays, so remember to wash your hands before every meal and avoid touching your nose, eyes and mouth with your hands to keep germs at a minimum.

 

Remember that the holidays are a time of celebration with friends and family. Keep active, eat healthy, and above all—have fun! You don’t need to give up on your health and wellness to enjoy all the joy the season brings. If you have any dietary questions, need health tips or want to consult a nearby physician, just contact us at Aventura Hospital and Medical Center. Our Consult-A-Nurse service is available 24 hours a day.  

 

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A Cancer Diagnosis-What’s Next?

Calendar December 7, 2011 | Posted by Aventura Hospital and Medical

According to the National Cancer Institute, more than 1.5 million men and women in the United States will be diagnosed with cancer this year. Dealing with a cancer diagnosis may be an uneasy, stressful and even traumatic time. The most important question you can ask yourself is what do I do next? There are many steps you can take to move forward from your diagnosis. Here are a few that may guide your way in case you are in this difficult situation.

 

Have a close friend or family member with you. High-stress situations like cancer diagnosis can cause a spike in emotions, foggy memory, lapse in concentration, fainting, as well as increased heart rate. Bringing a loved one along to your diagnosis not only helps to aid in comforting you through the hardship, but an extra set of ears can remember vital information in the event you weren’t able to.

 

Truly understand your diagnosis. Try to really learn everything there is to know about that particular cancer you’re afflicted with: how large it is now, will it spread, will it not spread, is it treatable, if so, how can it be treated, etc. Staying informed will help you have a better understanding of how to cope with living with cancer, as well as how to properly and effectively combat it.

 

Seek a second opinion from an oncologist. It is an acceptable practice to seek a second opinion from an oncologist or cancer specialist. You may discover something in the second opinion that wasn’t found the first time around. Since staying informed is a healthy step to your cancer diagnosis, an oncologist may be very resourceful in evaluating you and providing an expert opinion. After seeking a second opinion, make sure you find the right doctor for you–someone who is patient, attentive and understanding, and who will keep your best interest in mind. For a list of oncologists associated with Aventura Hospital and Medical Center, check out our Find A Physician tool.

 

Discuss many different treatment options. Treatment for cancer is constantly changing due to incredible strides in medicine, oncology, and technology. Be sure to discuss all of the treatment options available to you for your condition. Make sure you understand all of the side effects for every treatment, as well as the goal of what that particular treatment will accomplish.

 

Keep an on-going journal of your experience. This is a healthy way to keep track of your thoughts and emotions during the treatment of cancer. You may look back later on and notice various stages of improvement and breakthroughs you’ve accomplished while undergoing treatment.

 

While dealing with cancer diagnosis isn’t easy, there are many ways to not only cope with your condition but also treat it properly, maintain emotional health and seek support from loved ones. For more information on what to do after a cancer diagnosis, or to seek a second opinion, please visit the Aventura Comprehensive Cancer Center.

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5 Easy Tips for Keeping Your Mind Sharp

Calendar November 30, 2011 | Posted by Aventura Hospital and Medical

Just because you’re getting older doesn’t mean you can’t keep a sharp mind. As age sets in, so does forgetfulness, a slower learning curve and sometimes foggy memory. By keeping your mind focused, you can continue to learn and grow as you get older, as well as keep your memory intact and reduce the risk of mental illness such as dementia. Follow the 5 easy tips below to keep your mind razor sharp.

  • Give your brain a workout. By completing fun and challenging brain exercises daily you work out the right and left sides of your brain as well as prevent memory loss. Some fun brain exercises include crossword and Sudoku puzzles, chess, Chinese checkers, and other puzzles. These keep your mind swift while you have some fun in the process.
  • Stay physically active. Participating in even just a few minutes of aerobic exercise a day is a wonderful stimulation for the brain and the mind. Aerobics, such as walking and biking, promotes excellent cardiovascular health, therefore pumping more blood into the brain. Exercise also provides an excellent mental stimulation as it releases endorphins and keeps you healthy and happy. Some great physical exercises geared toward mental health are tai chi and yoga.
  • Maintain a healthy diet. Eating natural ingredients, omega 3 fatty acids, proteins, fibers and antioxidants are incredibly healthy for your physique and your mind. Fresh fish provides excellent fatty acids, chicken breasts and turkey are packed with protein, whole grain breads and rice contain a healthy amount of fiber, and blueberries have some of the highest amounts of antioxidants available. Super-foods and proper portions keep the mind energized and charged for agility and stimulation.
  • Get proper sleep. Sleeping is incredibly important for mental health. When you get at least 8 hours a night of true uninterrupted sleep, it gives the mind a chance to relax and recharge its batteries. Sleeping also keeps stress levels low, allowing the brain to be refreshed the next day and take on a variety of activities.
  • Don’t smoke, and only drink moderately. Smoking is a leading cause of heart disease and therefore is incredibly unhealthy for the brain and the mind. Smoking constricts blood and weakens the heart; pumping less blood to the brain. Over consumption of alcohol causes high blood pressure, another risk factor in heart disease. By being a nonsmoker who drinks moderately (1-2 drinks daily), you’re cutting down on heart disease risk, keeping your blood pressure low, as well as minimizing stress—all elements key to good mental health. If you need help kicking the habit, Aventura Hospital offers a Tobacco Cessation Counseling program to assist you.

So whether you’re taking that morning jog you thought about, finishing a crossword puzzle or adjusting your diet, you are striving to keep your brain in top shape while reducing your risk for such conditions as Alzheimer’s disease or dementia.

For more information on how to keep your mind supercharged, for questions about diet, smoking or to find a physician near you please visit Aventura Hospital and Medical Center. Our Consult-A-Nurse service is available 24 hours a day. Just call 1-888-256-7692.

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Gobble, Gobble: Tips for Healthy Eating This Thanksgiving

Calendar November 23, 2011 | Posted by Aventura Hospital and Medical

The holiday season is upon us, and Thanksgiving is only a day away. It’s a time when friends and family give thanks and enjoy laughter with good company over delicious food and beverages. However, sometimes healthy habits fall to the wayside for that extra slice of pie or glass of wine. This year, follow these healthy eating tips to get the most out of your Thanksgiving holiday without paying for it afterward.

  • Better ingredients. When planning your holiday meal, try to use certified organic ingredients, non-processed foods and gluten-free holiday recipes. Avoid heavy creams and fried items. This will cut out a tremendous amount of fat and preservatives without sacrificing that yummy meal experience.
  • Drink water. Drinking eight to ten ounces of water before eating will keep you hydrated as well as feeling a little full so you’re not tempted to grab seconds (or thirds) of Grandma’s famous green bean casserole. It also prevents you from drinking alcoholic beverages to quench your thirst, as they can dehydrate you quickly.
  • Remember to exercise. Just because it’s the holiday season doesn’t mean you should stop regular exercise. While schedules can be hectic as you plan dinners and family events, try to make time to exercise daily—even if it’s only for fifteen minutes. This will help maintain your weight during the holidays.
  • Portion control. Watching your portions is a great way to stay healthy during the holiday season. Don’t overfill your plate with food and try to avoid second servings. Try only one scoop of what’s available instead of multiple scoops.
  • Never go hungry. Never leave for a family dinner or party hungry. This will tempt you to over-eat and indulge when you arrive. Instead, before you leave your home, enjoy a light snack like some fresh carrots, a piece of fruit or granola bar.

 Don’t forget that health conditions such as diabetes and heart disease affect thousands of Americans each year. Eating right and exercising regularly will keep you healthy, happy and allow for a more rewarding holiday experience. For more information on healthy living tips or to contact a physician near you, please contact Aventura Hospital. Our Consult-A-Nurse line at 1-888-256-7692 is available 24 hours a day.

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